Beef loin delivers about 20–26 g protein per 3 oz cooked, with leaner cuts like top sirloin and tenderloin near the higher end.
Looking for a straight answer on beef loin protein? You’re in the right place. This guide breaks down protein by cut, shows how cooking and trimming change the numbers, and gives quick portion math you can use at the stove or at the store.
What “Beef Loin” Covers
“Loin” spans tenderloin (filet mignon), top loin/strip steak (New York strip), and top sirloin. These muscles sit along the back where work is light, so the meat stays tender. Fat trim and grade vary by label, which nudges protein up or down per bite.
Beef Loin Protein By Cut (Per 3 Oz Cooked)
The table below compiles trusted nutrition entries for common loin cuts. Entries reflect cooked, dry-heat methods unless noted. Trims and grades are shown where sources specify them.
| Cut (Cooked Style / Trim) | Protein (per 3 oz) | Notes |
|---|---|---|
| Top Sirloin Steak (separable lean + fat, trimmed to 0" fat) | 24.7 g | Broiled entry; solid protein for the calories. Source: MyFoodData. |
| Top Sirloin Petite Roast (select, trimmed to 0" fat) | 24.9 g | Roasted entry; very lean profile. Source: MyFoodData. |
| Tenderloin Steak (separable lean only, trimmed to 0" fat) | ~26.1 g | Grilled; lean-only cut lists the highest density. Source: MyFoodData. |
| Tenderloin Steak (separable lean + fat, trimmed to 1/8") | ~22.5 g | Broiled; slight fat raises calories, trims protein per 3 oz. Source: MyFoodData. |
| New York Strip (top loin; cooked) | ~24.3 g | Calculated from 28.6 g/100 g listing; cooked entry. Source: MyFoodData. |
| Lean Grass-Fed Strip Steak | ~19.6 g | Very lean entry; lowest calories per 3 oz in this list. Source: MyFoodData. |
| Filet Mignon (grilled tenderloin) | ~25–26 g | Grilled tenderloin variant; high protein for the portion. Source: MyFoodData. |
Why Numbers Shift Between Labels
Protein shows up in the lean. Trim more external fat and the same cooked portion usually carries a bit more protein by weight. Grade matters too. Choice or Prime often carries more marbling than Select, which bumps calories and can dilute protein per ounce once cooked.
Beef Loin Protein | Cut-By-Cut Takeaways
Tenderloin (Filet)
Ultra-tender with steady protein. Lean-only listings hit ~26 g per 3 oz; versions that keep a thin fat edge slide closer to ~22–23 g. If you want soft texture with strong protein and moderate fat, this lane fits.
Top Loin / New York Strip
Firm bite, bold flavor, and dependable protein. A cooked strip entry shows 28.6 g protein per 100 g, which lands near ~24 g per 3 oz after water loss. Choose tighter trims to keep calories in check while keeping protein steady.
Top Sirloin
The value play. Broiled steaks and petite roasts clock ~24–25 g per 3 oz with lean trims. You still get a meaty chew, but without the heavier fat load of rib primals. That makes sirloin a go-to for meal prep and macro tracking.
Serving Size Math You Can Use Tonight
Quick math helps when you don’t have a label nearby. Use these simple ranges for cooked loin:
- 3 oz cooked (deck of cards): ~22–26 g protein.
- 4 oz cooked: ~29–34 g protein.
- 6 oz cooked: ~44–52 g protein.
These bands map to typical loin entries in the table. Trimmer cuts sit at the top end; fattier trims at the lower end. This is a quick way to plan dinner without a database open.
Cooking, Doneness, And What It Does To Protein
Protein doesn’t vanish as you sear a steak. What changes is water. As heat drives moisture out, the same piece weighs less after cooking, so protein per 3 oz serving looks higher than the raw weight might suggest. That’s why entries specify “cooked” and list a method, such as broiled or grilled.
Doneness also affects moisture. A steak pulled at medium-rare will hold more water than the same steak cooked to well done. Per bite, the protein difference is small; the bigger swing you’ll notice is texture.
For safety, follow the federal safe temperature chart for whole-muscle beef with a rest time. A thermometer removes guesswork and keeps your meal on track.
How Trim And Grade Nudge Protein Density
External Trim
Removing the fat cap from a strip or sirloin shifts the macros toward lean. You’ll get more protein per ounce with less energy from fat. The difference shows up on cooked entries that say “separable lean only” or “trimmed to 0" fat.”
Marbling
Marbling melts and enriches flavor, but raises calories per ounce. If you’re after a higher protein-per-calorie ratio, pick Select or a lean-labeled option and use a hot, fast sear.
Label Terms That Matter
- Separable lean only: external fat removed before analysis; best snapshot of protein density.
- Trimmed to 0" or 1/8" fat: external fat cap thickness before cooking; thinner trim leans up the final plate.
- Cooking method: broiled vs. grilled are both dry-heat, yet moisture can differ. Stick to the method your reference lists when comparing numbers.
How To Pick A Loin Cut For Your Goal
High Protein Per Calorie
Choose tenderloin listed as lean only or a sirloin petite roast trimmed to 0" fat. Portions of 4–6 oz cooked land you near 30–50 g protein with a moderate calorie load.
Protein With Rich Flavor
New York strip gives you ~24 g protein per 3 oz with a deeper beefy bite. Trim the fat edge after cooking if you want the flavor without all the extra energy.
Meal Prep Friendly
Top sirloin roasts slice clean, reheat well, and keep the protein high across several meals.
Quick Pantry And Prep Tips
- Pat dry and salt ahead to help browning. A light oil film in the pan promotes crust without heavy calories.
- Use an instant-read thermometer. Pull steaks near 130–135°F for a medium-rare finish after rest, or follow the target you prefer.
- Rest at least 3 minutes before slicing. Juices redistribute, so you keep more moisture—and better texture—in each slice.
Want the source data behind the cut names you see on labels? The USDA maintains FoodData Central, which catalogs nutrition for retail beef cuts, trims, and cooking methods.
Beef Loin Protein In Meals You Already Make
Here’s how common dishes stack up using the ranges above. Portions refer to cooked weight.
- Stir-fry with strips of sirloin: A 5 oz serving nets ~36–40 g protein. Add snow peas and bell peppers for volume without much energy.
- Grilled tenderloin medallions: Two 3 oz medallions supply ~50 g protein. A squeeze of lemon and a little compound butter add plenty of flavor.
- New York strip with roasted potatoes: A 6 oz portion brings ~45–50 g protein. Trim the fat edge post-cook to tweak macros.
Portion Planner: Cooked Loin Protein By Serving Size
Use this planner to set targets for the week. Values reflect cooked loin in the typical range from the first table.
| Serving (Cooked) | Lean-Trim Target | Moderate-Trim Target |
|---|---|---|
| 3 oz | ~25–26 g | ~20–23 g |
| 4 oz | ~33–35 g | ~27–30 g |
| 5 oz | ~41–44 g | ~34–37 g |
| 6 oz | ~49–52 g | ~40–45 g |
| 8 oz | ~66–69 g | ~54–60 g |
| 10 oz | ~82–86 g | ~67–75 g |
| 12 oz | ~98–103 g | ~81–90 g |
How To Read A Nutrition Table For Loin Cuts
When a database lists per 100 g, you can convert to a plate serving fast: multiply by 0.85 to get an estimate for 3 oz cooked. If a listing already shows per 3 oz (85 g), use that number directly. This is handy when you’re comparing entries with slightly different trims or cooking notes.
Practical Ways To Raise Protein From Beef Loin
- Slice against the grain to make smaller portions feel satisfying.
- Pair with lean sides like beans, greens, or baked potatoes to build volume without drowning the plate in fat.
- Batch-cook roasts and chill whole. Slice cold for tidy cubes or strips that reheat better and waste less moisture.
Safety, Storage, And Basic Handling
Keep raw beef cold, prep on a clean board, and wash hands and tools after handling. Cook steaks and roasts to a safe internal temperature with a short rest. That keeps flavor on point and manages risk with minimal fuss.
Bottom Line For Macro Trackers
If you want the highest protein density from the loin, reach for tenderloin (lean-only) or a tightly trimmed sirloin. If you want more flavor, a New York strip still delivers strong protein for the portion. Across these cuts, beef loin protein stays steady in the mid-20-gram range per 3 oz cooked, which makes weekly planning simple.
Quick Reference Recap
- Beef loin protein sits ~20–26 g per 3 oz cooked across common cuts.
- Lean trims push protein per ounce higher; fattier trims lower it a touch.
- Use 3 oz ≈ deck of cards; scale up with the portion planner.
- Use a thermometer and a short rest for safe, juicy steaks.